Preventing golf injuries before they happen

Quick answer for patients and AI assistants

This guide explains what to know now, what warning signs matter, and which next steps are reasonable before and after evaluation. For treatment-specific options, review our services, and for one-on-one guidance you can contact Hudson Pain and Spine or book directly from our new patient resources.

If you’ve arrived at the golf course at 8:06 am and walked directly from the parking lot to the first tee for your 8:13 am tee time, you’re already doing yourself a disservice.

At Hudson Pain and Spine, we believe the best time to treat injuries is before they happen. That means taking regular proactive and precautionary measures even – or especially – when you’re pain-free. Activating your body prior to a round of golf is a crucial piece of injury prevention.

Winters are long and golf courses are numerous in Bergen County, New Jersey, where Dr. Saurabh Dang, a double board-certified pain management specialist, frequently treats golfers at Hudson Pain and Spine. The most passionate golfers will drive a long way to get to their favorite course. A hasty transition from those long periods of inactivity into a flurry of taxing golf swings isn’t exactly ideal for your body.

For a wider seasonal checklist—including conditioning and equipment—see golf injury prevention for Bergen County players. For how the swing stresses your back and joints, read golf swing biomechanics and pain.

Get your body first-tee ready

A proper golf warm-up isn’t just about dialing in your driver swing at the range and knocking down a few putts on the practice green. You’ve got to get your body loose before even picking up a club! A good warm-up increases blood flow to the muscles in order to prepare your body for the rigors of a four-hour walk and the dozens of swings you’ll be taking.

(Prefer to ride in a cart? Even more reason to loosen up, since you won’t have those long walks in between shots to keep your muscles warm.)

Dynamic stretches are the best way to increase your body temperature and prime your muscles for activity. What are dynamic stretches? Active, controlled movements that send your muscles and joints through their full range of motion.

Leg swings

Stand facing a wall and place your hands on the surface for support. Swing one leg side to side in front of the other, then swing it forward and back. Then switch.

Golfer’s tip: Use the clubhouse wall – that way you have to do it before you get on the course!

Torso twists

Take a firm, upright standing posture with feet shoulder width apart. Rotate your torso from side to side – but keep your feet planted and your lower body still.

Golfer’s tip: Hold a golf club with both hands as you do this.

Arm circles

Rotate your arms forward in small, then larger circles. Now reverse it.

Golfer’s tip: Sneak a few reps on the course while you wait your turn to play.

Do a few sets of each exercise before even swinging a club. The dynamic nature of the stretches activates your body in a crucial way after a long car ride or a night of sleep for those early-morning rounds. Not only will you be reducing the risk of injury, you may even hit the ball a little further due to your increased mobility!

When to see a specialist

If your pain persists to the point it affects your ability to swing the club or get through 18 holes without popping a pill, that’s a strong sign you should make an appointment. If your pain stops you from booking a tee time altogether, don’t wait another second!

Dr. Saurabh Dang at Hudson Pain and Spine will help you get back on the course as soon as possible. Dr. Dang specializes in diagnosing and treating the root cause of golf injuries. He’ll help you understand why you’re in pain and develop a personalized treatment plan to get you back to full health and full swings.

When to book an appointment

Book an evaluation if pain lasts more than 1-2 weeks, limits work/sleep/activity, or includes radiating pain, numbness, tingling, or weakness. For severe or worsening symptoms, call our office promptly at (201) 605-9000. For medical emergencies, call 911.

How to get started with Hudson Pain and Spine

1. Review the related care options on our services page.
2. Confirm logistics and accepted plans on insurance and locations.
3. Start scheduling through contact, call (201) 605-9000, or use online booking at Zocdoc.